Journal

Make Your ADHD Christmas Fizz Not Fizzle  

We all want to avoid decking the halls with boughs of folly, let’s shine a special spotlight on the hidden struggles ADHD kids and their parents face during what can be the most frenzied time of year. 

Is an ADHD Grinch-free Christmas possible?  

ADHD in children means that anxiety and exhaustion can wrestle against enjoyment. While low dopamine might make the hunt for stimulation high, pushing that ‘annual magic’ too hard can mean it all unravels like a badly knitted Christmas stocking.

Alongside beautiful characteristics such as intelligence, imagination and empathy come other ADHD traits the NHS list as social anxiety, sight and noise sensitivities, emotional dysregulation and overwhelm that can really take the crackle out of Christmas.

Our ADHD-friendly 12-days of Christmas

While we can't promise your Yuletide will run without a hiccup, a few tweaks could make your ADHD Christmas much more of a cracker than a crash.

1. Dreaming of a bite-sized Christmas 

Protect their social battery – ADHD kids expend a lot of energy. They can also quickly become overwhelmed. 

Consider trimming the festivities: stick to immediate family on the big day and spread out the extended crew on different days, giving kids a chance to recharge in between. Who said Christmas can't be done in bite-sizes?

2. Good King Senses  

ADHD in kids often means being up against sensory nightmares – think loud TVs, clinking glasses, gaudy Christmas lights, paper hats that feel like a crown of thorns, being hugged when you hate touch. These can all be major ADHD sensory triggers. 

It’s a good idea to establish a code beforehand to use for a quick escape, set up a quiet space with soft lighting, and bring an iPad and noise-cancelling headphones with you. Sometimes, a strategic retreat is the best gift.

3. Managing expectations

Before the festive break, ask your kids what they really want – even if it’s as outrageous as a wishing well (trust me, I’ve been there) or a sleep fairy (actually, I asked for this). If their dreams are bigger than Santa can handle, be upfront about it. No child wants to discover the mega-Lego set they’ve set their heart on is off the table on Christmas morning, especially when emotional dysregulation is such a significant part of ADHD. 

Spare them the stress of unwrapping gifts in front of family. Here's what Lillia, 15, says: “You’re expected to have a positive reaction and that can be stressful especially as you’re already the centre of attention – that’s already socially draining. You must then react a certain way, regardless of how you feel, and force yourself to look happy even if you’re not. That’s a lot of pressure.”

4. Ditch Christmas shopping

Being trapped inside busy, stuffy, noisy, crowded stores with long queues can be the seventh circle of hell for any child. Ramp that up ten-fold for an ADHD child. 

Here’s some advice from Lillia: “If your child doesn’t show an interest in going shopping with you, don’t force them. Leave them with a relative, friend or parent as they’re likely to find it stressful.”

“If you can’t do this – or they want to go –take a friend with you. That way, if they find it too overstimulating, the friend can step out with them. If they’re old enough to be independent, they can go to a nearby café and wait there.”

The key thing is “to give them some options”.

5. Don’t force the fun

Asking an ADHD child to ‘join in’ when they’re already struggling to keep it together is likely to provoke a frosty withdrawal or a meltdown. Whether it’s time at pantos or fun with relatives, consider breaking visits into manageable chunks.

Lillia advises, “Don’t get mad at a child for wanting to sit out. Don’t nag them to return if you think they need more social interaction. If they’re not up for it, don’t force them.” She reminds us that socialising “shouldn’t feel like a chore”.

6. Do plan the fun 

It’s worth looking out for any Christmas-themed activities happening near you, like ice skating or Christmas markets. You can even make a den at home and watch Christmas films inside. Having something for your ADHD child to look forward to every day keeps their dopamine boosted the right way. If possible, get outside. ADHD and exercise have been shown to help with a reduction in their ADHD symptoms. 

7. Better fuel this Yule

With chocolate everywhere, our ADHDer’s dopamine-seeking brains will be partying without thinking of the crash. 

We know impulse control makes it hard for them to stop, so instead let them have a nibble and keep the rest somewhere safe especially for them. 

Turkey, on the other hand, is loaded with tryptophan which boosts serotonin for better moods and less anxiety. For a science-backed mood enhancer, try saffron – nature’s way to feel better and tackle ADHD symptoms.

   8. No scary mystery dishes

If they’re already on a knife edge, a Christmas feast with too much food could be overwhelming. It’s a good idea to always have one comforting go-to dish for your ADHD child.

It’s worth knowing that 90% of serotonin is created in the gut. A lot of ADHD children have stomach issues, from cramps to constipation. If this is your child, it might be worth looking at Gut Love. 

9. Keep a routine 

Although that dopamine kick wants novelty, it doesn’t mean routine should be chucked out of the window.

Discuss plans and try not to spring surprises on them. That certainly doesn’t mean Christmas has to be dull. It just needs a bit of planning. ADHD loves stimulation, but also thanks you for putting some reassuring scaffolding in place. 

10. Emotional regulation check-in

Emotional dysregulation is a hallmark of ADHD, where kids experience emotions more intensely, longer and deeper than their neurotypical peers. It’s often the most hidden part of ADHD too.  

Dr Caroline Buzanko points out that when a child’s emotional brain is on overdrive, logic takes a back seat while the ‘emotional brain will overpower the cognitive brain every time’. 

Instead of using reason which taps into their already depleted executive function skills, Dr. Buzanko suggests harnessing emotional energy. “Emotions are stronger motivators than reason.” Use gratitude, pride, and compassion – and we’ll all see fewer meltdowns.

Stimulating the vagus nerve is also said to help: You can even do this by singing cheesy Christmas hits. 

And let’s not forget Saffron. This is Mother Nature’s gift for managing moods, ADHD, hormones, sleep and more.

11. Sleep fairy 

With brains buzzing like pinball machines, ADHD kids struggle to fall asleep or get enough of it. 

ADHD-related sleep problems come from issues with the regulation of brain activity that can mean anything from a  delayed circadian rhythm and later melatonin production, to insomnia.

The usual sleep hygiene rules apply, including getting outside in the earlier part of the day to try and set sleep cycles, as well as keeping to the same wake-up time each morning can help.

Another natural great way to help your ADHD child unwind is magnesium. It regulates neurotransmitters related to mental tension – learn more about it here.

And of course, Saffron is great for mood balance as it helps banish stress. Saffrosun Calm and Saffrosun for Children can help sooth away anxiety and make for a more restful night. 

12. Nature and Nutrition for ADHD

Thankfully Mother Nature has some pretty special gifts which can help with many of the challenging symptoms of ADHD. Look out for: 

Saffrosun Calm (and for Children)

Which helps alleviate nervousness, improves sleep and restores emotional balance. It also enhances dopamine, serotonin, and noradrenaline—ideal for ADHD.

Marine Magnesium

Supports nerve and muscle function, improves sleep and reduces stress and helps to decreases brain fog.

Immune Hero for Children

Contains Zinc to regulate dopamine and aids iron absorption, that’s essential for brain development and cognitive function

Gut Love (+14)

Enhances digestive health and alleviates gut issues in ADHD kids by improving the absorption of nutrients.

Foods that can help ADHD symptoms

 The nutrients in certain foods travel to the brain and contribute to dopamine production, for example lots of fruits and vegetables.

Protein, including lean meats like turkey is great, as are foods rich in omega-3 fatty acids like salmon. Research has shown that consuming the amino acid tyrosine found in milk and bananas and more can also increase dopamine availability.

Try to avoid sugar and artificial colourings.

If you have any questions please do not hesitate to contact our pharmacists on pharmacist@thenakedpharmacy.com or call us 01483 678 438.

Feeling Stressed?

Fight or Flight Response

Stress Busters!

When we are stressed our body releases a hormone called cortisol. If your cortisol levels remain high for prolonged periods, it can cause weight gain, high blood pressure, and even diabetes.

Saffrosun helps lower cortisol levels and regulate our 'happy hormone', serotonin. Made from clinically proven saffron, Saffrosun Calm creates a sense of calm, reduces anxiety, lifts the mood, and improves sleep quality.

Many of us have experienced moments where our mind feels clouded, making concentration and memory recall more challenging than usual. This is commonly referred to as brain fog and can be very frustrating to deal with. While it’s not a medical diagnosis in itself, brain fog is a symptom that can significantly impact your quality of life.

What is brain fog?

Severe brain fog can be debilitating, particularly if you need to function day-to-day in a high-performance or pressured environment at home or work. It can affect your levels of confidence, self-esteem and performance.

Brain fog causes

Many factors can contribute to brain fog such:

Lifestyle Factors: Poor sleep quality, lack of exercise, and a nutrient deficient diet.

Medical Conditions: Chronic fatigue syndrome, fibromyalgia, anaemia, depression, thyroid disorders. diabetes and post viral syndrome are among the conditions associated with brain fog.

Medications: Certain medications can affect cognitive function as a side effect.

Stress and Mental Health: High-stress levels and mental health issues like anxiety and depression are closely linked to brain fog.

Other factors that can affect brain fog are age, hormonal changes, nutritional deficiencies, and even the aftermath of conditions such as COVID.

Brain fog symptoms

Brain fog manifests as cognitive impairments including:

• Mood swings
• Lack of focus
• Irritability
• Confusion
• Trouble sleeping,
• Low energy or fatigue
• Forgetfulness
• Trouble concentrating
• Low motivation
• Difficulty making decisions

Menopause brain fog

Brain fog during perimenopause and menopause is a real and sometimes challenging symptom faced by many going through the hormonal transition. 

Hormonal fluctuations - particularly a decrease in oestrogen and testosterone - are believed to play a critical role in this. When the levels of these hormones begin to fall during perimenopause and menopause, you can experience a range of cognitive symptoms including memory loss, difficulty staying focused, losing your train of thought, and getting confused easily.

Oestrogen is involved in regulating neurotransmitters that affect cognition, including serotonin and dopamine. As these hormone levels fluctuate, so does the clarity of thought, making brain fog a frequent complaint amongst menopausal women.

Testosterone strengthens nerves in the brain and contributes to mental sharpness and clarity, as well as overall energy levels. It also strengthens arteries that supply blood flow to the brain, which is crucial to protect against loss of memory.

Brain fog is very common. In research conducted by the British Menopause Society, almost 40% of the women interviewed reported issues with memory and concentration as they go through the menopause.* 

*Menopause - Understanding the impact on women and their partners.

The COVID connection

Post-COVID brain fog has emerged as a lingering symptom for many individuals recovering from the virus due to consequences such as inflammation and the overall stress of dealing with the illness. 

In one study, 7.2% of people who reported having long COVID experienced brain fog, and this symptom was more common in those who had a more severe case of COVID-19. 

Stress

Chronic stress can increase blood pressure, weaken the immune system, and trigger depression. According to a study undertaken in 2017, stress can also cause mental fatigue.

Chronic stress leads to sustained high levels of cortisol, the body's stress hormone. High cortisol levels can impair cognitive function such as memory and concentration, contributing to brain fog.

Stress can also disrupt the balance of neurotransmitters, such as serotonin and dopamine, which play crucial roles in mood regulation, focus, and cognitive processing. Imbalances in these chemicals can lead to difficulties in concentrating and memory lapses.

Chronic stress is linked to increased inflammation in the body, which can negatively affect brain function and lead to symptoms of brain fog.

Medications

Brain fog is a known side effect of certain medications, such as certain painkillers, antidepressants and sleep medications.

Brain fog can also occur after cancer treatments. This is often referred to as ‘chemo brain’.

Sleep

The NHS recommends that adults should aim for 7 – 9 hours of sleep each night. However, Nuffield Health surveyed 8,000 adults in the UK and found that most adults are getting an average of 5.9 hours of sleep every night in 2023.

Poor sleep quality and sleep deprivation can significantly contribute to cognitive impairments, including reduced attention span, memory issues, and decreased mental clarity.

How to clear the fog

Brain fog can be frustrating, but relief is possible. You should not ignore your symptoms because, if left untreated, brain fog can impact your ability to function and undertake tasks.

Addressing brain fog involves treating underlying causes or making lifestyle changes to improve cognitive function, these include:

Sleep: Ensuring adequate, high-quality sleep can significantly reduce symptoms of brain fog. Aim for 7-9 hours per night and maintain a consistent sleep schedule.

Nutrition: A diet rich in fruits, vegetables, whole grains, and omega-3 fatty acids (found in fish) can support brain health. Avoiding excessive alcohol, sugar, and processed foods is also advisable.

Exercise: Regular exercise increases blood flow to the brain and has been linked to improved cognitive function. Activities like walking, swimming, and yoga can be particularly beneficial.

Stress Management: Techniques such as mindfulness, meditation, and yoga can reduce stress and improve mental clarity.

Hydration: Adequate hydration is crucial for maintaining cognitive function. Aim for 8 glasses of water daily.

Mental Stimulation: Engage in activities that challenge your brain, such as puzzles, learning a new skill, or reading.

Magnesium  

Magnesium is an essential nutrient that plays a pivotal role in over 300 physiological processes in the body, including those involved in energy production, sleep quality, and the regulation of neurotransmitters. It’s, therefore, no wonder that magnesium has been identified for its potential to alleviate brain fog.

Magnesium aids in improving brain function by supporting the nervous system, enhancing sleep quality, reducing inflammation, and reducing stress levels—all factors that can mitigate the symptoms of brain fog. For those individuals navigating menopause, magnesium's role in balancing hormones further highlights its significance.

Marine magnesium supplements

Marine Magnesium can help to restore clarity for anyone experiencing brain fog. Our bodies require this micromineral to function healthily however our bodies do not synthesise or store magnesium. It is therefore essential that we get an adequate daily intake from our diet or high-quality food supplements. 

“There are so many magnesium supplements on the market, which one should I choose?”

We understand how overwhelming it can be when deciding on which Magnesium supplement you should be taking. The key to selecting the most suitable supplement lies in understanding the difference in the quality and purity of the different supplements available.

Our Marine Magnesium is sourced from purified seawater and is in the form of magnesium hydroxide. Due to its natural and pure source, it is quickly absorbed by the body making it more effective and very gentle on the stomach. 

Marine Magnesium contains only 3 ingredients:

1. Magnesium (from seawater)
2. Organic baobab (natural prebiotic) 
3. A natural, tapioca capsule shell. 

Most other magnesium supplements such as magnesium glycinate, citrate, picolinate and taurate are synthetic and manufactured using chemicals and often contain numerous additives, fillers and bulking agents. 

Like your food, it is best to avoid supplements that are overprocessed and contain unnecessary additives that can often affect the supplement's effectiveness and even be harmful to health. Remember to always read ingredient labels to help you choose your supplements wisely - choose NAKED.

Best magnesium supplement

Marine Magnesium has been voted as one of the best magnesium supplements by experts in The Independent. Maz Packham, a nutritionist says:

Best magnesium supplements, approved by experts | The Independent

Shop Marine Magnesium now

Call our Pharmacists if you have concerns

If you have any concerns about brain fog or any other health conditions, please call our pharmacists for free advice. (+44) 01483 678 438

Dimple Varu

Dimple is a pharmacist with 12 years of experience working in retail and general practice and now specialises in providing education and advice on natural supplements.

She believes in the power of nature and using natural existing compounds to enhance our health, whether that’s treating pain or helping to prevent long-term conditions. Mum of 1, living a busy life, loves reading and baking if she has the time.

Did you know that the blood vessels in your body are nearly 60,000 miles long which is twice around the world.

Their job is to carry vital blood, oxygen and essential nutrients to every part of the body. Healthy vessels are strong, elastic, flexible and clear of any deposits.

What causes a stroke?

Arteries can become clogged with fatty substances from our diet and a sedentary lifestyle which can cause the arteries to narrow and stiffen, resulting in blocked blood flow, a condition known as atherosclerosis.

 

This increases the risk of high blood pressure and heart disease, and this impeded blood flow will affect the health and efficeincy of every organ in the body.

 

If it happens in the brain, the blockage can cause a stroke. Poor blood flow is also linked to issues such as vascular dementia, erectile dysfunction and decreased circulation in the hands and feet.

So what can we do to keep our blood vessels unclogged, strong and healthy?

1. Follow - The principles of a Mediterranean-style diet rich in a variety of fresh fruit and vegetables, ideally 6 portions a day and include a daily portion of a vegetable rich in nitric oxide, such as beetroot, broccoli, spinach, collard greens and kale. Nitric oxide is a substance that is essential for optimal arterial health and function. Eat regularly.

2. Move - Aim for 30 minutes 5 times a week.  However, research is growing that 'snack size' consistent exercise is just as impactful on our bodies and our mind.  Dr Chatterjee is a huge advocate for adding an exercise snack with your daily routine so add squats as the kettle is boiling, or toe raises whilst brushing your teeth 5 minutes a day is better than nothing and consistency is key.  

3. Stop - Smoking.

4. Maintain - low LDL cholesterol by reducing your consumption of processed and deep-fried foods.

5. Lose - weight carrying extra weight increases your chances of having too much LDL cholesterol in your blood, leading to fatty deposits building up in the arteries, restricting blood flow. Studies show that even losing 5% of your body weight can improve cholesterol levels.

 

Our Metabolic Gold, is made from Bergamot (Citrus Bergamia) only grown in Calabria in Italy and can be used to support the health of your arteries by reducing cholesterol and supporting weight management.

Studies show that bioactive compounds in Bergamot can reduce the “bad” fats, lowering LDL cholesterol, triglycerides and improving total cholesterol levels.

In fact, Research on Bergamot has been shown to have 2 specific molecules that are very similar in structure, and function to statins.

Metabolic Gold can generally be used in conjunction with prescribed cholesterol-lowering medication – speak to one of our pharmacists for more information about your health and any potential indications with current medication

 

 

It turns out that we really are ‘the sum total of our experiences.’ Had I known then the impact of many of my decisions, I may have made changes earlier, but it turns out that we must live life to truly understand it.  

I was definitely living life. Perceived invincibility provided me with the tunnel vision which enabled me to dash from one task to another, ticking off one more achievement, adventure and accolade.

Of course you can’t sustain this symphonic level of intensity without topping up the tank with quick access fuel, mine came in the form of sugar- packets of delicious sweets and finely baked biscuits.

I also gradually began to neglect my regular exercise regimen in exchange for a membership in the weekend warrior club. Gut irritation and a little extra weight accumulated, but, as far as I was concerned, I felt normal for a 40-something professional.

‘That’ evening, the one that irreversibly shook up my life, Thursday 3 December, I found myself staring eternity squarely in the face. I had returned home from work with my two girls. It had been a stressful day capped by a suitably heated, hard-hitting quarrel that left me trembling. 

 I did not generally consider my life stressful, and yet I knew that I ran at a pretty high-octane pace. But that was OK, because, despite warnings from others, I was, or believed I was, bulletproof.  

I wore my intensity like a shiny badge of honour. On that evening, however, the engine said ‘no more’; you can’t drive even the most brilliantly engineered sports cars at 5000 RPM indefinitely. 

 It took my mum, who spotted me bent over, clutching my chest, rubbing my arms on FaceTime and my daughter's subsequent fear-filled plea to get help for me to make the medical call. Reluctantly, in a haze of pain, I did make the call. In minutes an ambulance was there. 

Pride masking the danger, I couldn’t help, but feel that all this commotion was quite unnecessary. The seasoned paramedics quickly assessed my traumatised frame, blood pressure surging through my veins like a blocked firehose. They looked me straight in the eyes, piercing my vanity, and said, “We are taking you to hospital. Now.” 

‘That’ evening marked the beginning of a myriad of changes.  Naturally, and most significantly was that of my health, but also, running neatly alongside, compelling me, almost without choice, was my desire to capture the goodness in life around me. 

Being in hospital forced me to slow down and rest, my senses sharpened and my eyes opened to the subtleties in the world around me, to things I had not previously noticed before. 

I became acutely aware of nuances in conversation, of the sacrifices of those around me and of the delicacy of relationships. I was also painfully cognizant, in increasing measure, of the compounding effects of the bad choices I had made for my body- sugar addiction, stress, exercise withdrawal and sleep deprivation.

Buckminster Fuller once said, “You never change things by fighting the existing reality. To change something, build a new model that makes the existing model obsolete.” So, that is what I did (and am doing), engineering a new, more tantalising model for life. 

My diet, for instance, has been transformed. The once glutinous intake has been replaced with cleaner foods, nutrition straight from the earth and, perhaps more importantly, I expunged sweets. 

Implored by the immediacy of the situation, I also instilled radical changes to my work routine and introduced regular, gentler exercises in the great outdoors. The list goes on, but I feel that, if indeed we are ‘the sum total of our experiences,’ I have been gifted a lifeline with which to significantly alter the outcome of my time here on earth. And, I must say, my heart feels good, very good indeed.

NOTE FROM THE NAKED PHARMACY

Jeff Schmidt is the Author/illustrator of the bestselling book: 

 HEART ATTACK- Finding hope, joy and inspiration through adversity.